Health & Fitness Blog

Get your Body Composition Health Check now!

Posted on by admin in Health & Fitness Blog Leave a comment

 

I am now providing people with a more in depth weigh in for a small fee of £5. ‘The Body Composition Health Check’ goes into a lot more detail than the normal ‘Weigh In’ and provides you with the following results:

– Height
– Weight
– BMI (body mass index)
– Body Fat %Muscle Mass %
– Visceral Fat
– Resting Metabolic Rate
– Blood Pressure
– Resting Heart Rate
– Waist Measurement
– Hip Measurement
– Waist to Hip Ratio
– Chest Measurement
– Thigh Measurement
– Upper Arm Measurement

 

Let me explain about some of these extra tests and why you should have them done…

BMI is a calculation using your weight and height to give you a guide as to whether you are underweight, overweight, or in the normal category on the international BMI chart. This will tell you whether you are risk of certain things like diabetes and heart disease for example.

Sometimes people don’t lose much weight during boot camp because they put on muscle and lose body fat, which changes their body shape but does not show any change on the scales. With this new test it will show exactly what is happening with regards to Body Fat and Muscle Mass percentage in your body.

Visceral fat is the fat surrounding the internal organs. Too much visceral fat is thought to be closely linked to increased levels of fat in the bloodstream, which can lead to common diseases such as diabetes, which impairs the ability of insulin to transfer energy from the bloodstream and using it as energy. You can have high visceral fat levels without looking fat, but this test will keep track of that for you.

 The Resting Metabolism test will tell you how many calories you need to consume in 24 hours at rest. Your body needs a certain amount of calories per day to keep all of your bodily functions working in good order. Everyone is different as it depends on your height, weight age, muscle mass, body fat percentage etc. So this test will work that out for you and it makes it easier to keep control of your diet.

The blood pressure test will tell you if you have high, low or normal blood pressure and make you aware of any risks that can occur.

Resting heart rate is your heart rate when at rest. Typical healthy resting heart rate in adults is 60–80 bpm, with rates below 60 bpm referred to as bradycardia and rates above 100 bpm referred to as tachycardia. Conditioned athletes often have resting heart rates below 60 bpm. Tour de France cyclist Lance Armstrong has a resting HR around 32 bpm, and it is not unusual for people doing regular exercise to get below 50 bpm. The fitter you are the lower your resting heart rate, so you should see this decrease as you get fitter through boot camp.

 Waist to Hip Ratio is an important tool that helps you determine your overall health risk. People with more weight around their waist are at greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips. It is a useful measure of fat distribution.

 

The Body Composition Health Check cannot be done immediately after exercise as the calculated body composition may differ significantly from the actual one because the water content in the body is changing. Therefore, if you would like a test done, you will need to have it done before the boot camp session starts. If you would like to have this test please notify me before the session so we can arrange a time.

If you have any questions please don’t hesitate to contact me.

 

 Graham

 







HOME CARDIO WORKOUT – 11/3/12

Posted on by admin in Health & Fitness Blog Leave a comment

Heres a new cardio workout for you all to complete before next Tuesdays session. It consists of body weight exercises so you can do this workout anywhere- at home, at work, in the park, on the beach….

Before you start make sure you do a good warm up to prepare you for the following exercises.

Perform each of the 10 exercises for 30 seconds without rest in between. Once you have completed all 10 exercises (5 minutes) rest for 1 minute. And repeat the circuit 5 times. Total time = 30 minutes.

1 – High Knees
2 – Star Jumps
3 – High Knees
4 – Squat Thrusts
5 – High Knees
6 – Burpees
7 – High Knees
8 – Squat Thrusts
9 – High Knees
10 – Hill Climbs

Make sure to cool down and stretch all muscles after your workout then relax and enjoy the feel good factor after your workout!

Enjoy!







Cardio Workout – 01/03/12

Posted on by admin in Health & Fitness Blog Leave a comment

I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

 

Interval Training:

30 seconds Walk
30 seconds Run (70-80% of your sprint speed)
10 Lunges

Repeat this pattern for 30 minutes.

 

During the 30 seconds run you should push yourself so that you are out of breath. Your 0body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down. The Lunges will help tone your thighs and glutes as well as burning extra calories!

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!







Cardio Workout – 17/2/12

Posted on by admin in Health & Fitness Blog Leave a comment

I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

15 seconds Walk
45 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

During the 45 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 15 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







Fundraising boot camp session – Help little boy take his first steps

Posted on by admin in Health & Fitness Blog Leave a comment

G-Low Fitness Academy is running a Fundraising Boot Camp Session to help raise money for local Sunderland boy Phillip Scott. The four-year-old has been in a wheelchair after being born three months premature. At 10 months old Phillip was diagnosed with four limb spastic cerebral palsy which affects his legs, arms and torso. His big dream is to get out of his wheel chair and make his first steps!

ALL money raised at the boot camp session will go towards Phillip’s intensive physiotherapy course to help him on his way to ahieveing his dream.

You can read more about Phillips story in this link to the Sunderland Echo.  

http://www.sunderlandecho.com/news/local/help_little_boy_take_his_first_steps_1_4225887

 

The Boot Camp session will take place on Seaham Sea Front, starting at 18:30 on Monday 19th March 2012.

To take part in the session a donation of £5 would be greatly appreciated and 100% of it will go towards Phillip’s physiotherapy course.

Anyone can take part as long as you are over 18 years old. We will meet in the carpark at East Shore Village, behind the Crows Nest Pub.  Please arrive 10-15 minutes before the session starts.

There will be a limit of 50 people for the session and places are expected to fill up quickly. So, if you would like to raise some money for a very good cause and get fit and have some fun at the same time, then call or email Graham to book your place now. 07875548880 or info@glowfitnessacademy.com

 

 

 







CARDIO WORKOUT – 10/2/12

Posted on by admin in Health & Fitness Blog Leave a comment

I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

20 seconds Walk
40 seconds Run (70-80% of your sprint speed)
10 press ups

Repeat this pattern for 30 minutes.

 

During the 40 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 20 seconds rest period your heart and lungs will work together to break this lactic acid down. The 10 Push Ups will help you tone your upper body at the same time.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







CARDIO WORKOUT – 2/2/12

Posted on by admin in Health & Fitness Blog Leave a comment

 

I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

20 seconds Walk
40 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

 

During the 40 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 20 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







CARDIO WORKOUT – 26/01/2012

Posted on by admin in Health & Fitness Blog Leave a comment

There is a way that you can burn calories for up to 2 days after a workout!

Sound good??

Well try my workout below and you will be burning body fat while you sit watching the tv!

Before you do the workout, let me briefly explain what makes your fat burning furnace work…

EPOC stands for Excess Pest-exercise Oxygen Consumption. Its when your body works out at a high enough intensity that your body goes into a metabolic defecit. The process of making up this metabolic defecit equals calorie burning.

Depending on how intense your workout is, it can take your body up to 48 hours to make up for this defecit.

The more intense your workout the longer you will burn calories.

So the main focus of this workout is on INTENSITY!

One of the best ways to trigger the EPOC effect is to do cardio interval training (NOT a long steady cardio run). Interval trainign means doing short bursts of intense cardio followed by a rest period, repeated a number of times.

Give my workout below a go and you will burn calories for up to 2 days…

 

Interval Training:

30 seconds Walk
10 (repetitions) Press Ups
30 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

 

During the 30 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







Cardio Workout – 20/01/2012

Posted on by admin in Health & Fitness Blog Leave a comment

I would like all boot campers to try and complete this cardio session before next Tuesday. An extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

30 seconds Walk
30 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

 

During the 30 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham

 







2012 Special Offer! *exclusive to past or present members*

Posted on by admin in Health & Fitness Blog Leave a comment

 2012 Special Offer!
*exclusive to past or present members*

Lock in the old price of £25 until 1st April 2012!

+ 1 FREE session pass

All you have to do is book your place for the first session back on 17th January. (Call Graham now to book your place 07875548880).

There’s nothing to lose, you will be getting back into shape after a Christmas of indulgence and saving a few £’s at the same time!

And, there is a FREE session pass below to get you started!

I have got a lot of new sessions planned, speciffically for shifting that extra xmas pud, so make sure you dont miss out!

PLUS, a few little New Year gifts for everyone who signs up in Jan.

 Print this page, cut the session pass out and bring it with you to your first session.

 

I hope to see you there in January to get the year off to a healthy start,

Graham

 

Please share this offer on twitter and facebook by clicking on the icons below. Thanks







  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)



    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)



    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session